I've been corresponding with Overload via e-mail on fixing my bench press numbers, as they're woefully pathetic. He's turned me on to powerlifting and Westside barbell concepts specifically, and I'm working on getting my bench up as fast as possible. I'd like to see a 50 lb increase by year's end, which shouldn't be too hard, once you see where I'm starting from.

Here is the layout for my bench press program, based on an estimated max bench of 203 (yep, I told you it was terrible). I have also cleaned up my form a ton in the last couple weeks, which is helping all the time.

I round all the weights up to the nearest 5-lb increment. Like I said, tons and tons of improvement to be done. Anyway, tomorrow will be the speed day for Week 2 of the program. I'm using the westside barbell speed day layout - 8 sets of 3, 50-60% of 1RM (105-125 lbs), 60 seconds rest between sets.

I will put up my workouts from the last couple weeks when I get around to it. Prepare to not be impressed, but I'm working on it.

I think I'm just going to use a power rack most of the time and set the pins at the lowest possible setting. The most I'll lose is 2 or 3 inches range of motion, but those plates are pains in the ass. I suppose I could even stand on a block or a couple of plates to make up the difference in ROM as well. I've pulled 350 from the floor before - not phenomenal, but enough to wreck myself again if those goddamn plates roll away from me again.

I think I'm just going to use a power rack most of the time and set the pins at the lowest possible setting. The most I'll lose is 2 or 3 inches range of motion, but those plates are pains in the ass. I suppose I could even stand on a block or a couple of plates to make up the difference in ROM as well. I've pulled 350 from the floor before - not phenomenal, but enough to wreck myself again if those goddamn plates roll away from me again.

a big time PL i know ONLY pulled in the rack standing on platforms. he said it was pointless to waste energy loading plates, and when he was 62 he had a raw pull of about 620, so i tend to believe he knows what he's talking about!

I was lowering the bar on speed presses at maybe a 2 or 3 second count, but was reading more about them and started doing it with more of a 1-0-1 tempo, and noticed a big change. No bounce, just a tiny tiny pause at the bottom before pushing back up. Also did 3 grip widths - pinkies on the rings, then index finger 2 inches from the inside knurling, and then index finger on the smooth part of the inner bar. All 3 seem to move just fine.

If you place some heavy thick foam pads (12X12 or whatever) under the 8 sided plates they should not roll at all. Even seen a couple of guy's use old truck tires, with the plates resting in the middle. Roll proof.

Might also consider jumping off the deep end of the pool and try one or two sets of 3 to 4 inch heavier lockouts (in Power Rack) after the bench work. Start with 250 for as many reps as you can do. You may surprise yourself as to how strong you really are. Should be locking out 300 in a matter of weeks. You want to get use to the overload on the pressing and support muscles if planning future max benching.

We have used 12X12X2" paving blocks to stand on for different levels of lifting. Worked well. When first starting lifting at 16 we built some high raised platforms, out of wood, of different heights.

I have three main periodization programs I pretty much follow year round. Usually lasting from 6 to 8 weeks each.

If you place some heavy thick foam pads (12X12 or whatever) under the 8 sided plates they should not roll at all. Even seen a couple of guy's use old truck tires, with the plates resting in the middle. Roll proof.

Might also consider jumping off the deep end of the pool and try one or two sets of 3 to 4 inch heavier lockouts (in Power Rack) after the bench work. Start with 250 for as many reps as you can do. You may surprise yourself as to how strong you really are. Should be locking out 300 in a matter of weeks. You want to get use to the overload on the pressing and support muscles if planning future max benching.

Given space and equipment constraints, I'm thinking the rack with a platform is more likely feasible than foam pads, and definitely no truck tires.

I do believe that after my first 16-week bench cycle overload wants to add in some lockouts and band work, if I recall correctly. Up until then I'm basically following what he tells me to do like a puppy with a shock collar.

Today was the first time in several years that I've trained legs with a partner, so I tried to push myself a bit. Nothing ridiculous, but I was less reserved than if I hadn't had a partner.

Squats - 205x6, 205x6, 225x3, 225x2. It wasn't heavy, just more than I've been used to, so again I didn't go overboard on the reps. 2 min rest.Barbell Hack Squat - 155x10, 155x8, 155x8. 2 min rest.Stiff-Leg Deadlift - 185x8, 185x8, 185x8. I think my back's not 100% ready for regular deadlifts and sldl's in the same week, but it felt good nonetheless. 2 min rest.Donkey Calf Raise - 445x10, 490x7, then a drop set of 490x7-390x4-290x3-190x3. Then a 60 second stretch using 515 to push my heels all the way down.

Everything felt good, I'm excited about finally getting back to 2 plates on the squats down past parallel. Slow but steady, it's coming back. It also helps that I've put on about 5-6 pounds the last 3 weeks from adding a Max Muscle weight gainer along with my regular food intake.

I've had a slight head cold all day because I slept with my window open last night and now I'm all stuffed up, and I figured it would hamper my workout, but I'll be damned if today hasn't been one of the best chest workouts since I've been working with Overload. I think I'm getting "in the groove," as he puts it. I've been wanting to move up on weight early and have to restrain myself, because I know I need to slow down and follow the program.